12.13.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Gymnastics

Please work with your coach on a challenging scale or progression based on your ability.

Warm-up (No Measure)

4 sets of each movement:

A1. 20 GHD Situps

A2. Single Arm Ring Row Hold 15-20 seconds PER side

A3. Single Arm Plank Hold 15-20 seconds PER side

A2 Movement Demo: https://youtu.be/JOloVLeJ6Vw

A3 Movement Demo: https://youtu.be/75q1WfdozkM

Metcon

20 min hard time cap ⏰

7a Money Team 18 🦅 (Time)

Today we celebrate the 2018 7a State Football Champions, Milton High School 🏈

7 RFT:

3 Hang Power Clean

6 Shoulder to OH

9 Back Squats

Rx: 115/80lb Rx+135/95lb

*Goal is to do all 18 reps unbroken*

NO RACKS- ALL LIFTS ARE FROM THE FLOOR TODAY!

Leave a Reply

*

captcha

Please enter the CAPTCHA text